• 09/25/2013


    Today’s WOD is meant to be Heavy and harder than normal with 30″ and 24″ box jumps.
    Not everyone will be RX’ing this WOD. Great job so far this week on new PR’s on Bench Press.
    Today we will be Back Squating.

    5 Minutes Hip mobility

    3 Rds

    :15 Samson Stretch
    :15 Potato sack squats
    :15 Mt. Climbers
    :15 Scorpions

    Find new 1RM
    Back Squat (5-5-3-3-1-1)

    Take time to warm up to Deadlift WOD weight.
    This is meant to be a heavy WOD if you don’t have at least a 365# Deadlift you will not be RX’ing
    Metcon (Time)
    3 Rds

    14 x OH Walking Plate Lunges 45/25
    ( 7 per leg )

    7 x Deadlifts 275/185

    14 x Box Jumps 30/24

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